How to prevent stress fractures

• Cross training. This ensures that stress is evenly distributed across different muscles. You could try a cross-training routine that has a low impact, such as swimming or cycling to substitute a running session.
• Get adequate nutrition and calcium. It is also important to include calcium-rich foods to support bone growth. Good sources of calcium include dairy foods, green leafy vegetables, soya drinks supplemented with calcium, bread made with calcium-fortified flour and fish with bones you can eat, such as sardines.
• Use proper footwear. Shoes lose their cushioning and support over time and hence, athletes should replace old sport shoes. As a guide, after clocking 500 kilometres with one pair of shoes, consider replacing it with a new pair.
• Make progress slowly in any sport. This means to gradually increase the duration and intensity of your workouts to manage stress placed on your body.

How to treat stress fractures

If you think you suffering from a stress fracture, stop exercising immediately and consult a doctor. While x-ray scans may not be conclusive, bone scans or magnetic resonance imaging (MRI) are effective in identifying the condition.

The common prescription is rest, anti-inflammatory medication, stretching and muscle strengthening.

RICE treatment for stress fractures

The RICE method is usually one of the หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล first treatments your doctor would recommend for your injury.

Rest. Resting as much as possible for the first 2 days after injury. Your injury may take 6 – 12 weeks to heal, depending on its severity. If you really have to stay fit for your next marathon or competition, limit yourself to low-impact workouts or engage in light cross-training.

Ice. Apply an ice pack, covered with a light, absorbent towel for 15 – 20 minutes every 2 to 3 hours in the first 2 days after your injury. This helps to reduce pain and swelling.

Compression. Wrap the affected area snugly with an elastic medical bandage to prevent swelling.

Elevation. Raise the sore body part above your heart level to reduce pain, throbbing and swelling. For example, you can use pillows to prop your leg up when sitting on the sofa.

Medications

If the stress fracture is causing you persistent pain or discomfort, your doctor may recommend over-the-counter pain relief medication such as paracetamol.

Non-surgical treatment

Your doctor may recommend a plaster cast, crutches or a walking boot or brace for a few weeks to reduce or eliminate stress on the injured bone.